Broga 101: What Is It & What Are The Benefits Of Merging Asana With A Workout?

reviewed by Liz Burns 500H RYT

Men who desire to try yoga may feel that it won’t provide the proper “workout” they expect like other fitness routines.

What if yoga CAN provide a satisfactory workout?

In fact, it can. It’s called Broga, a type of yoga that’s aimed at men.

Whether you’re a guy looking to dive into the world of yoga or a seasoned yogi interested in adding some strength training to your routine, Broga has got you covered.

In this article, we’ll delve into the multifaceted arena of Broga, focusing on the following:

  • What is Broga
  • The Origin of Broga
  • The Benefits of Broga
  • How to Practice Broga

Get ready to discover a new way to achieve physical fitness, flexibility, and mindfulness!

two men practicing meditation in the park

What is Broga?

Broga is short for “brotherly yoga.”

It is a unique fusion of yoga and strength training specifically designed to cater to men’s fitness needs.

While yoga has traditionally been associated with women since coming to the West, Broga challenges this notion and creates a space for men to embrace the practice.

In Broga classes, you’ll find a blend of yoga postures, functional movements, and bodyweight exercises that target strength, flexibility, and cardiovascular fitness. It’s all about building a strong, balanced, and mindful body.

The Origin of Broga

Founded by ex-American Footballer, pro bodybuilder, and training coach, Matt Miller, Broga incorporates cardio fitness, strength building, and yoga stretching simultaneously.

He wanted to create a yoga practice that would appeal to men who might feel hesitant or out of place in a traditional yoga class.

man in a extended side lunge doing broga

He was aware that many men, especially in his fitness and coaching career, did not consider themselves very flexible and would not bode well in a standard yoga class.

Miller made yoga more appealing to the average guy by designing yoga classes as he did with traditional weight training sessions.

He developed classes that featured sets and reps. These segments were repeated multiple times so that male students could feel more flexible and strong.

For the past few decades, Broga has grown in popularity and is practiced all over the world. Today, you can find Broga classes in various cities and even access online resources to practice in the comfort of your own home.

Benefits of Broga

Now that you know what Broga is all about, let’s explore the incredible benefits it offers:

Physical Benefits

Broga combines yoga and strength training, resulting in a workout that targets multiple aspects of physical fitness.

man doing broga in butterfly pose

Here are just a few things you can expect:

  • improved strength and muscular endurance
  • increased flexibility and balance
  • enhanced cardiovascular health
  • weight loss and body toning

Mental & Emotional Benefits

Broga isn’t just about the physical gains; it also has a positive impact on your mental and emotional well-being.

Just like any other yoga practice, it is a holistic approach to wellness that leaves you feeling rejuvenated and centered. Through this integration of mindfulness and breathwork, Broga:

  • reduces stress
  • promotes relaxation
  • improves focus and mental clarity


One of the fantastic aspects of Broga is its inclusive nature. Although initially designed with men in mind, Broga classes have evolved to welcome individuals of all fitness levels and genders.

woman doing a russian twist with a weight

This inclusive approach creates a space where everyone can feel comfortable and empowered to explore yoga and fitness, irrespective of their experience.

It’s an empowering practice that encourages everyone to embrace yoga and fitness, regardless of their background.

Broga encourages you to step onto the mat and embrace the practice with open arms. It promotes a supportive and non-judgmental environment where individuals can feel accepted and celebrated for their unique journeys.

This yoga community breaks down barriers and invites individuals from all walks of life to come together. It fosters a sense of unity and cocmoradery. This inclusive nature of Broga is a true testament to its commitment to making yoga accessible and beneficial for all.

How to Practice Broga

Ready to give Broga a try? Here are some basic guidelines to get you started:

1. Find a class or online resource

Look for Broga classes in your area or explore online platforms that offer Broga sessions. This way, you can learn from experienced instructors and connect with a supportive community.

class of yoga students with their mats

2. Gather your equipment

Grab your yoga mat and wear comfortable workout attire that allows for ease of movement.

Don’t worry about having the latest in yoga accessories or dressed to the nines in stylish yoga clothing. Just bring yourself and an open mind.

3. Warm-up exercises and breathing techniques

Start your Broga practice with a gentle warm-up routine that includes joint mobility exercises and dynamic stretches.

Focus on your breath, using deep inhales and exhales to create a sense of relaxation and presence.

4. Broga sequences and poses

Broga incorporates a variety of yoga postures, such as lunges, squats, planks, and twists, along with traditional asanas like downward dog and warrior poses.

These sequences are designed to strengthen your muscles, increase flexibility, and improve overall body awareness. Flow through the sequences mindfully, paying attention to proper alignment and engaging the targeted muscle groups.

man in a plank doing broga

5. Cool-down and relaxation techniques

As your Broga session nears its end, transition into a cool-down phase to gradually bring your heart rate down. Incorporate gentle stretches and restorative poses to release any tension in your muscles.

Finally, take a few moments for relaxation and reflection, allowing your body and mind to fully absorb the benefits of your practice.

Yoga Poses Practiced in Broga

In Broga, you can expect a blend of traditional yoga poses, functional movements, and strength-training exercises.

Here are some typical yoga poses commonly practiced in Broga:

two yogis in warrior 3

These are just a few examples of the yoga poses and movements you can expect to encounter in a Broga class.

Each pose is thoughtfully chosen to engage and strengthen different muscle groups while promoting flexibility, balance, and mindfulness.

Sets & Reps in Broga

In Broga, the concept of “sets and reps” from strength training is adapted to fit into the yoga practice.

Instead of using weights, the focus is on bodyweight exercises and yoga poses. Here’s a simple explanation of how sets and reps work in Broga:


In Broga, a set refers to a specific number of repetitions or cycles of a particular exercise or yoga pose.

For example, let’s say the instructor guides you to perform three sets of squats. This means you’ll do a set of squats, rest briefly, then repeat the squats two more times to complete the three sets.

man with a stop watch and  yoga mat


Reps (short for repetitions) are the number of times you perform a specific movement within a set.

For example, if the instructor asks for 10 reps of push-ups, it means you’ll perform the push-up movement 10 times before taking a rest.

In Broga, the sets and reps concept is often incorporated to add intensity and challenge to the practice. For instance, you may be guided to do three sets of 12 reps of lunges.

This means you’ll perform 12 lunges on one side, rest briefly, then repeat the lunges two more times to complete the three sets.

The idea behind incorporating sets and reps in Broga is to combine the benefits of yoga poses with the muscle-building and toning effects of strength training. It allows you to challenge yourself, track progress, and gradually increase the intensity over time.

Remember, it’s always important to listen to your body and modify or adjust the sets and reps as needed, ensuring you maintain proper form and avoid overexertion.


Now you know a little bit more about the exciting world of Broga!

Although we’ve only scratched the surface of this dynamic practice, hopefully you have learned that it is a unique blend of yoga and strength training offering a variety of benefits: improved physical fitness, enhanced mental well-being, and a sense of inclusivity.

If you’re curious about other forms of yoga that would enhance your lifestyle, take a look at our library of yoga styles. If you like physically challenging yoga, you’ll probably like Ashtanga too!

Photo of author
John Cottrell is an Experienced Registered Yoga Teacher and Certified Yoga Therapist residing in Salt Lake City, Utah.

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